What are examples of low sodium high volume foods?

Low Sodium High Volume Foods

Fresh vegetables and fruits are the best low sodium high volume foods that can help maintain a healthy diet while limiting sodium intake to the recommended level of ≤2300 mg/day. 1

Optimal Low Sodium High Volume Food Choices

Vegetables

• Leafy greens: Spinach, lettuce, kale, and other leafy vegetables provide high volume with minimal sodium
• Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts offer filling volume with negligible sodium
• Root vegetables: Carrots, sweet potatoes, and beets provide satisfying bulk without added sodium
• Summer vegetables: Zucchini, cucumber, and bell peppers are water-rich and naturally low in sodium

Fruits

• Berries: Strawberries, blueberries, and raspberries offer high volume with virtually no sodium
• Melons: Watermelon, cantaloupe, and honeydew are extremely water-rich and sodium-free
• Citrus fruits: Oranges, grapefruits, and tangerines provide filling fiber and negligible sodium
• Apples and pears: Offer satisfying crunch and volume with no sodium content

Whole Grains

• Plain oatmeal: Unsweetened, unflavored oatmeal provides high volume with minimal sodium
• Brown rice: Offers filling bulk with no added sodium (unlike many processed grain products)
• Quinoa: High-protein grain alternative with negligible sodium content

Legumes and Proteins

• Dried beans and lentils: When prepared without salt, these provide substantial volume and protein with minimal sodium (unlike canned versions which often contain added salt)
• Unsalted nuts and seeds: Almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds provide satisfying volume without sodium 1, 2
• Egg whites: Two egg whites provide the same protein as 1 oz of meat with minimal sodium 1

Foods to Limit or Avoid

The "salty six" foods providing the most sodium in the American diet should be limited 1:

• Bread and rolls
• Cured meats
• Pizza
• Poultry (especially processed varieties)
• Soup (particularly canned/packaged)
• Sandwiches (especially pre-made)

Practical Implementation Tips

1. Read labels carefully: Look for "unsalted," "no salt added," or "sodium-free" on packaging 2
2. Rinse canned foods: This can reduce sodium content of canned beans and vegetables
3. Choose fresh over processed: Over 75% of sodium intake comes from processed and restaurant foods 1
4. Season with herbs and spices: Instead of salt, use fresh herbs, spices, citrus, and vinegar for flavor
5. Track sodium intake: Use a food diary app to monitor daily sodium consumption 2

Special Considerations

• Vegetable juices: While nutritious, some vegetable juices (especially tomato) can be high in sodium 1
• Plant-based milk alternatives: Unsweetened almond milk and rice milk are low in sodium, while providing good volume 1, 2
• Hydration: Plain water is the ideal high-volume, zero-sodium beverage choice 2

By focusing on these naturally low-sodium, high-volume foods, you can create satisfying meals while maintaining sodium intake within the AHA's recommended limits of ≤2300 mg/day (or 1500 mg/day for those with specific health concerns) 1.